Exercising is the best way to burn calories and build muscles, so don’t make excuses. In this video, we will talk about the top 10 most effective exercises for weight loss.
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In a nutshell:
Whether you hate or love it, running is one of the best and simplest ways to effectively burn calories, and you will not need a treadmill to do it. you can just lace up your shoes and hit the road.
Running in intervals, like speeding up and slowing down your pace will help make the miles and minutes go by quickly.
Run in fartleks, which means Speedplay in Swedish, where you will pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one.
According to Natalie Dorset, a running coach in New York,
"The best way to burn calories while running is to vary your workouts, if you’re doing the same workout week after week, your body won’t have anything to adapt to. Vary the speed within a workout, do some bursts of faster running, but also mix up the types of runs you do. Whether it’s slow and steady, comfortable and hard, or intervals, variety is the key to constant adaptation."
Sprinting will help in engaging the core and offers shorter durations of runs at higher intensities.
Running at a slower pace is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits.
Fartlek sprinting routine: Start out with a 5-minute jog. Then alternate between 10-second sprint intervals and 50-second moderately-paced jogs. Use that jog to catch your breath, then hit the next sprint hard.
Do these intervals for 15 minutes, then end with a 5-minute jog. When you start feeling stronger in your runs, try upping the sprint effort to 20 seconds with 40 seconds of jogging.
2. Jump Rope
If the last time you tried a jump rope was in grade school, it’s time to get back into the swing of things.
This calorie-busting workout can help you burn up to 318 calories every 30 minutes, and your heart isn’t the only muscle that’s working hard.
Jumping rope is a full-body workout.
It fires up your quads and glutes to help you explode from the ground, and engage your core to keep you upright and stable as you land back down.
Jumping rope also includes a little arm and shoulder action, as they remain tight while the jump rope movement comes from the wrists.
Jumping rope is a great way for you to burn calories while also improving
cardiovascular health, all-over-toning, and coordination, and it will help you in building power while lowering your risk of injury.
Crossrope routine: Start with 60 seconds of freestyle jump roping. You can jump with two feet, one foot, alternate, skip, or twist your hips.
Next, put down your rope and do 30 seconds of mountain climbers. Return for 60 seconds of freestyle jump roping. End with 30 seconds in a plank. Rest for 2 minutes and repeat the cycle. Complete 3 rounds.
Strength training will help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s.
Resistance training will also help in preventing osteoporosis.
According to Wolff’s law, bone grows in response to the forces that are placed upon it. So if you lift heavier, your bones grow stronger as a response.
Basic dumbbell circuit: Pick up one dumbbell and complete 10 squats, 10 dumbbell rows per arm, and 10 of any push-up variation of your choice.
Move right into the next exercise as you finish the reps. Do 3 rounds. Rest for 1-2 minutes in between each round.
When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body.
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